Monday the 16th to Friday the 20th of September

MONDAY 100 back squats week 6 Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 80kg to 85kg. We have 3 more increases [...]

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Monday the 9th to Friday the 13th of September

MONDAY 100 back squats week 5 Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 75kg to 80kg 19 to 22 minutes – [...]

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Monday the 2nd to Friday the 6th of September

MONDAY 100 back squats week 4 Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 70kg to 75kg, our legs are realy starting [...]

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Monday the 26th to Friday the 30th of August

Hey guys hope evryone had a great weekend and is ready for another good weeks training. We are into week 3 of our back squats on Monday so keep being smart with your jump in weights, we should still have [...]

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Monday the 19th to Friday the 24th of August

MONDAY 100 back squats week 2 Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 60kg to 65kg, it should still feel relatively [...]

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Monday the 12th to Friday the 16th of August

MONDAY Every 2 minutes for 10 sets do 10 back squats – this is week 1 so start lite. I started with 60kg on Saturday and will aim to add 5kg every week until i reach 100kg then do it [...]

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Tuesday the 6th to Friday the 9th of August

Tuesday The Chief 5 3 minute rounds with 1 minute break between rounds 3 power cleans 60/40kg (heavy kettlebell swings for bootcamp) 6 pushups 9 squats OVERTIME 10 minute max cals on bike or ski erg Wednesday 2 rounds of: [...]

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Monday the 29th to Friday the 2nd of August

Monday 0 to 9 – 2 deadlifts on the minute every minute (increase weight each set but focus on safe technique) 10 to 15 minutes – rest 15 onwards 3 4 minute rounds with 2 minutes break between rounds 400m [...]

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Monday the 22nd to Friday the 26th of July

Monday 0 to 20 minutes The CrossFit Total 1 rep max back squat 1 rep max shoulder press 1 rep max deadlift 20 to 25 minutes – rest 25 to 35 minutes 10 dumbbell hang squat cleans 22/15kg 10 toes [...]

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Friday the 19th of July

TEAMS OF 2: amrap 8 minutes 30 pushpress 45/30kg 30 box jump overs 30 pullups or chest to bar Rest 2 minutes amrap 8 minutes 30 hang power cleans 45/30kg 30 burpees 30 toes to bar Rest 2 minutes amrap [...]

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